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Log

Date Distance Time Pace Comments Action
03/07/22 431m 1:58.0 2:16.8

Cool down 12-13

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03/07/22 563m 2:30.0 2:13.2

14,2:15

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03/07/22 1,154m 5:00.0 2:09.9

16,2:10.5

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03/07/22 2,340m 10:00.0 2:08.2

18,2:09

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03/07/22 4,529m 19:25.2 2:08.6

Monday *** LOW hr <132 tgp

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03/06/22 1m 0:00.1 1:40.0

SUNDAY.*** SHOVEL/WALK 30/BOX 7x1:30/1:00- Lats, 2Slants, Plank, TowelAbs, ballABS

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03/05/22 1,000m 4:41.0 2:20.5 View workout
03/05/22 1,594m 7:17.3 2:17.1 View workout
03/05/22 7,423m 30:00.0 2:01.2

SATURDAY*** RATE RESTRICTED 22 (660 total);

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03/04/22 1m 0:00.1 1:40.0

FRIDAY *** LIFT UNCONVENTIONAL (drops & focus) 25 sets, BOX 3x2:00– (chest heavy & drop, sh rolls, ABD, BHams)

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03/03/22 1m 0:00.1 1:40.0

THURSDAY REST1.0 WALK 30 DYG

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03/02/22 500m 2:14.2 2:14.2 View workout
03/02/22 500m 2:10.8 2:10.8 View workout
03/02/22 802m 3:22.3 2:06.1 View workout
03/02/22 7,215m 30:00.0 2:04.7

WEDNESDAY *** low rate TEMPO 20,2:06.2

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03/01/22 1m 0:00.1 1:40.0

TUESDAY *** LIFT & BOX 32 sets: shoulders, chest, biceps, triceps, abd, 2 slants, farmers, bands

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02/28/22 258m 1:11.8 2:19.1 View workout
02/28/22 1,000m 4:07.8 2:03.9 View workout
02/28/22 1,000m 3:36.0 1:48.0 View workout
02/28/22 3,600m 13:14.0 1:50.2

6x600/rHR 110

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